I want my own home gym. Where should I start?

I want my own home gym. Where should I start?

For several reasons, a lot of people don´t like gyms. It doesn´t mean that they don´t like to work out.

With a few items, we can build a better body, at home :)

The list is as short as five.

1.- Mirror.

exercise in front of the mirror

The bigger, the better. Your selfies will also look better but the real reason is that you need it to correct your posture, watch what are you doing, and how are you doing it.

2.- Stability ball.

Teacher making body exercises on a yellow ball

Cheaper than a bench, also it allows you to perform hundreds of exercises and stretches. Are you worried about your core? The answer is spherical :)

3.- Resistance bands.

Sporty woman stretching with resistance bands and ball

There are tons of brands. Select a proper resistance for you and get ready to sweat!

4.- Two dumbbell bars.

Chromed fitness exercise equipment dumbbell weight

The number is important: two (2). Why? Because you will need both for a lot of exercises. More versatile than a single long bar, they will become your better friends :) Also, check the bar´s diameter.

5.- Weight plates.

Weight plates pile / 3D render of hundreds of heavy weight plate

You only need a few, but the pic is pretty cool :) Please, check the plate hole´s diameter because you don´t want an awful surprise. I´m sure you know what I mean.

I bet you already have some of these at home :)

   

40 thoughts on “I want my own home gym. Where should I start?”

  1. Great selection! I have all these, plus a barbell for the plates with a rack and a bench. A punching bag, gloves, jump ropes, a pull up bar and bosu ball, tv w/DVD player and treadmill… Pretty much everything… I just wish it was bigger haha and I’d love to have the gym mat floor pieces rather than Carpet!

    1. Thank you! I have my little gym at home too. And the gym mat is much better, no doubt. I also have artificial grass in my living room and it´s great! I´ve tried to keep it simple and cheap for beginners :)

      1. It is :) But I´m a little more eccetric. I work from home and I have my gym with gym mats, where I train and record the exercises for the clients. I´m sitted on the grass most of the day :D

      1. I don’t want to re-injure my back but I can’t live in fear or it either. It’s taken me three years to get to a place where I can function and make it through a day without drugs. I need to get my strength, flexibility and tone back.

      2. Ok, I guess you think you are giving me a lot of info but… nope.
        You have a back injury and your doctor prescribed you some meds.
        Please, email me. It´s free and private :)

  2. I have a version of this, but the challenge for me is that to find motivation and a simple routine that I can follow – I am writing this while looking at my stability and medicine balls across the room :)

  3. Hey, It took me quite a while to read all the comments but it was fun!

    Even I have these equipment except the stability ball, but what I lack is enough motivation and a schedule. I had once tried a 12 week challenge and it felt great. It was before more than a year I think, But I stopped after that and haven’t resumed since.

    1. Nice to meet you :)
      Thank you so much for reading even the comments!!!
      Don´t worry, you can survive without stability ball :)
      For free workouts and challenges, please, be my guest: http://chape.es/calendar/
      I will upload new routines in a few days.
      Big hug, David

  4. Pingback: Workout for beginners: Wax on, wax off. | Chape Personal Trainer

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Abs

The Rectus Abdominis is the most superficial of the abdominal muscles. It is this muscle which forms the six-pack shape! It is a paired muscle running vertically on each side of the anterior wall of the abdomen. There are two parallel muscles, separated by a midline band of connective tissue called the linea alba.

Latissimus Dorsi

The latissimus dorsi is the larger, flat, dorsolateral muscle on the trunk, posterior to the arm, and partly covered by the trapezius on its median dorsal region.

Deltoids

The Deltoid muscle is the muscle forming the rounded contour of the shoulder. It is divided into three portions, anterior, lateral and posterior, with the fibers having different roles due to their orientation.

Infraspinatus

The Infraspinatus muscle is one of the four rotator cuff muscles crossing the shoulder joint and is commonly injured. It is the main external rotator of the shoulder joint.

Biceps

The Biceps brachii is  actually two separate bundles of muscles (heads). The two heads of the Biceps vary in length and as a result, are called the Short and the Long Biceps heads.

Triceps

The Triceps Brachii muscles  have three muscle heads: Lateral, Medial and Long head. Primarily responsible for the extension of the elbow joint. The lateral head is used for movements requiring occasional high-intensity force, while the medial fascicle enables more precise, low-force movements.

Forearm
(Anterior muscles)

The Pronator teres pronates the forearm, turning the hand posteriorly. If the elbow is flexed to a right angle, then pronator teres will turn the hand so that the palm faces inferiorly. It is assisted in this action by pronator quadratus.

Forearm
(Posterior muscles)

The Extensor Digitorum muscle helps in the movements of the wrists and the elbows. It extends the phalanges, then the wrist, and finally the elbow. It acts principally on the proximal phalanges. It tends to separate the fingers as it extends them.

Pecs

The pectoralis major makes up the bulk of the chest muscles in the male and lies under the breast in the female.

The pectoralis minor is a thin, triangular muscle, situated at the upper part of the chest, beneath the pectoralis major. 

Obliques

The External Oblique is situated on the lateral and anterior parts of the abdomen. It is broad, thin, and irregularly quadrilateral. It is the largest and the most superficial (outermost) of the three flat muscles of the lateral anterior abdomen. 

Lower Back

The Erector Spinae is not just one muscle, but a bundle of muscles and tendons. Paired, they run more or less vertically. It extends throughout the lumbar, thoracic and cervical regions, and lies in the groove to the side of the vertebral column.

Glutes

The gluteal muscles are a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. The three muscles originate from the ilium and sacrum and insert on the femur. The functions of the muscles include extension, abduction, external rotation, and internal rotation of the hip joint.

Quadriceps

The Quadriceps Femoris is the knee extensor muscle.  As a group, the quadriceps femoris is crucial in walking, running, jumping and squatting. It´s subdivided into four separate “heads”.

Hamstrings

A hamstring is any one of the three posterior thigh muscles in between the hip and the knee (from medial to lateral: semimembranosus, semitendinosus and biceps femoris). The hamstrings are quite susceptible to injury.

Lower Leg

The gastrocnemius and the soleus form what we know as calf. They are involved in activities such as walking, running, jumping… 

Trapezius

The trapezius is a broad, flat and triangular muscle. The muscles on each side form a trapezoid shape. It is the most superficial of all the back muscles.

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